Functional Fitness – Thu, Dec 12

Crescent City Crossfit – Functional Fitness

Warm Up

400m Run/1000m Bike

50FT Hamstring Scoops

50FT High Knees

50FT Butt Kicks

50FT Walking Quad Stretch

50FT Bear Crawl

20 Calf Raises

10 Straight Leg Sit-Ups

10L/10R Scorpions

10 Up Dog to Down Dog

Coach Over Deadlift w/Coach

Metcon

30min TIME CAP

Metcon (Time)

For Time:

1000m Run

50 Deadlifts

*Every Time You Break Complete 15 Sit-Ups*

1000m Run

600m Farmer’s Carry

*Every Time You Break Complete 15 Air Squats*

1000m Run
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1,000m Run = 1,250m Row or 2,500m Bike

Choose Weight on Deadlift and Farmer’s Carry

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